Savory Ground Turkey & Roasted Veggie Rice Bowl 🍚🥩
This protein-packed, nutrient-dense meal is perfect for a balanced lunch or dinner. Lean ground turkey, roasted vegetables, and fluffy rice come together in a bowl full of flavor and texture.
Ingredients (Serves 2-3)
For the Ground Turkey:
✅ 1 lb ground turkey (or chicken)
✅ 1 tbsp olive oil
✅ ½ tsp salt
✅ ½ tsp black pepper
✅ 1 tsp garlic powder
✅ 1 tsp onion powder
✅ 1 tbsp soy sauce (or coconut aminos)
✅ ½ tsp chili flakes (optional, for heat)
✅ ½ cup mushrooms, chopped
✅ ¼ cup onion, diced
For the Roasted Veggies:
✅ ½ cup zucchini, sliced
✅ ½ cup yellow squash, sliced
✅ ½ cup bell peppers, chopped
✅ ½ cup broccoli florets
✅ 1 tbsp olive oil
✅ ½ tsp salt
✅ ½ tsp black pepper
For the Base:
✅ 1 ½ cups cooked white or brown rice
Instructions
Step 1: Roast the Veggies
- Preheat oven to 400°F (200°C).
- Toss the zucchini, yellow squash, bell peppers, and broccoli with olive oil, salt, and black pepper.
- Spread evenly on a baking sheet and roast for 15-18 minutes, until tender and slightly crispy.
Step 2: Cook the Ground Turkey
- Heat olive oil in a large pan over medium heat.
- Add diced onions and mushrooms, cooking for 3-4 minutes until softened.
- Add ground turkey and break it apart with a spatula.
- Season with salt, black pepper, garlic powder, onion powder, and chili flakes.
- Cook for 5-7 minutes until browned and fully cooked.
- Stir in soy sauce and mix well.
Step 3: Assemble the Rice Bowl
- Divide the cooked rice into serving bowls.
- Top with ground turkey and roasted veggies.
- Drizzle with extra soy sauce or sriracha if desired.
- Garnish with sesame seeds or green onions (optional).
Tips & Variations
✅ Make it low-carb – Swap rice for cauliflower rice or quinoa.
✅ Add crunch – Top with crushed peanuts or sesame seeds.
✅ Extra protein – Add a soft-boiled egg on top.
✅ Sauce options – Try a drizzle of teriyaki sauce, sriracha mayo, or tahini dressing.
Nutritional Info (Per Serving, Approximate)
- Calories: 450
- Protein: 38g
- Carbs: 40g
- Fats: 14g
Health Benefits
💪 High in Protein – Ground turkey supports muscle growth and repair.
🥦 Loaded with Fiber & Antioxidants – The veggies promote gut health and immunity.
🍚 Balanced Energy – Rice provides slow-digesting carbohydrates for sustained energy.
🔥 Metabolism Boosting – Chili flakes and garlic powder can help increase metabolism.
Q&A
Q: Can I meal prep this?
A: Yes! Store in separate containers for up to 4 days in the fridge.
Q: What’s the best rice alternative?
A: Try quinoa, cauliflower rice, or whole-grain farro for variety.
Q: Can I use a different protein?
A: Absolutely! Swap turkey for ground chicken, beef, tofu, or shrimp.
Would you like any sauce recommendations or other variations? 😊